Baked Parmesan Edamame Bites with Creamy Wasabi Dip

These turned out to be the ultimate in mini comfort food.

You know what I mean. Small, bite-sized, highly poppable, and before you know it, it’s gone.

Except I didn’t feel too badly about demolishing them because they’re edamame.

And they’re baked rather than being fried in gobs of oil so they’re automatically healthy. Of course. Never mind about the Parmesan.

The idea came from a recent happy hour meetup with a friend. We had one or four too many drinks and what does that mean? Ordering fried bar food and promising yourself you’ll do extra cardio the next day.

She selected breaded and fried green beans and they were served with a wasabi dip. They were so good that I’ve gone back just for those. And four more drinks.

I recreated the concept, but with edamame. You can use the basic battering, breading, and baking technique with zucchini (stay tuned), asparagus, cauliflower, broccoli, mushrooms, or most anything in your vegetable drawer.

I used and recommend Panko breadcrumbs. They’re Japanese-style breadcrumbs and are sold nearby regular breadcrumbs, but they’re larger, coarser, and get crispier in the oven. You can spice up the breading mixture with jerk or Creole seasoning, or add chili powder or cayenne for extra shazam.

I love wasabi and the dip really takes the bites to the next level. It’s creamy, spicy yet cooling, and I want to dunk everything in it. If you don’t like wasabi, the bites would be excellent with blue cheese or ranch dip.

Look for wasabi paste in the Asian foods aisle of your store, which is where I found this wasabi paste in a tube. It’s super potent and pasty. This sauce, also found at the grocery store, is a creamier, thinner, milder version of the paste. It’s what I use for the swirls on top of the dip in the second photo.

The breading on the bites is crispy, crunchy, and perfectly complements the chewy edamame. It’s amazing how really crispy the bites get in the oven. I was pleasantly surprised.

The bites have mild Parmesan undertones but after a dunk in wasabi, it definitely dominates the flavor.

And the more you have, the more you want.

Print

Yield: 3 cups

Baked Parmesan Edamame Bites with Creamy Wasabi Dip

Prep Time 15 minutes

Cook Time 12 minutes

Additional Time 3 minutes

Total Time 30 minutes

The bites are the ultimate in mini comfort food. Small, bite-sized, highly poppable, and easy to demolish. The bites are baked rather than being fried to keep them healthier. The breading is crispy, crunchy, and perfectly complements the chewy edamame. You can spice up the breading mixture with jerk or Creole seasoning, or add chili powder or cayenne. You can use the basic battering, breading, and baking technique with zucchini, asparagus, cauliflower, broccoli, mushrooms, or most anything in your vegetable drawer. I used and recommend Panko breadcrumbs and they’re sold nearby regular breadcrumbs. The bites have mild parmesan undertones but after a dunk in wasabi, it definitely dominates the flavor. If you don’t like wasabi, try blue cheese or ranch dip.

Ingredients

• 1 1/2 cups shelled edamame, cooked according to package directions
• 1/2 cup all-purpose flour
• pinch salt, to taste
• pinch Jerk or Creole seasoning, cayenne, chili powder, etc. optional and to taste
• 2 large eggs, lightly beaten
• 1 cup Panko breadcrumbs
• 1/2 cup grated Parmesan cheese (fresh or green can)
• 1/3 cup sour cream, Greek yogurt, or mayo (I used lite sour cream)
•  or wasabi sauce, 
• 1/4 teaspoon wasabi paste](http://www.amazon.com/gp/product/B0002YGSAU/ref=as_li_tl?ie=UTF8&camp=1789&creative=390957&creativeASIN=B0002YGSAU&linkCode=as2&tag=lovvegyogruna-20&linkId=W574CEYEW6UUQRBZ) or [wasabi sauce, or to taste

Instructions

1. Preheat oven to 400F, line a baking sheet with a Silpat, parchment, or spray with cooking spray.
2. Cook the edamame according to package directions. I place frozen edamame in a 2-cup glass measuring cup, fill with water, and microwave for about 8 minutes on high power or until tender. Drain the edamame and transfer to a large bowl.
3. Sprinkle the edamame with flour, salt, any optional seasonings or spices, and toss to coat evenly; set aside.
4. In a medium bowl, beat the eggs; set aside.
5. In a separate large bowl, add the Panko breadcrumbs, Parmesan and stir to combine; set aside.
6. Using a slotted spoon, add about half the floured edamame to the eggs for a quick dunk.
7. Remove edamame from eggs and transfer to breadcrumb mixture. Toss with spoon or hands to coat evenly.
8. Place edamame on prepared baking tray, spaced evenly and without touching if possible. If there are large clumps of more than 2 to 3 edamame stuck together, break them apart with your fingers. You want the oven air to circulate freely on all pieces so they get as crispy as possible.
9. Repeat battering process with remaining edamame and place on baking tray. The process is messy and not every piece will be evenly coated and breaded. Overall, if most pieces are coated and there aren’t major clusters stuck together, you’re fine.
10. Bake for about 12 minutes or until lightly golden brown. Start watching closely after 9 minutes and watch so the undersides don’t become overly browned or burn.
11. While edamame bakes, make the dip. In a small bowl, add the sour cream, wasabi, and whisk to combine until smooth. Bites are best warm, fresh, and served with dip.

Nutrition Information:

Yield:

6

Serving Size:

1
Amount Per Serving: Calories: 243Total Fat: 10gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 79mgSodium: 382mgCarbohydrates: 25gFiber: 2gSugar: 3gProtein: 13g

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